Top Tips for Lifestyle in Midlife and Menopause
Midlife, from ages 40 to 60, is a keytime for reassessing health and shaping our later years. Hormones affect lifestyle choices, and adopting healthy habits during menopause can improve well-being. With some initial effort, these habits can quickly become routine.
Menopause and Nutrition
Why It Matters
- Hydration: Mild dehydration can worsen menopause symptoms.
- Blood Sugar Control: Fluctuations can affect hormones and increase chronic disease risk.
- Healthy Gut Microbiome: Supports emotional well-being and reduces inflammation.
- Anti-Inflammatory Eating: Helps combat rising inflammation and metabolic issues.
- Chronic Disease Prevention: Good nutrition helps manage and reduce risks of heart disease, cancer, and osteoporosis.
Menopause Nutrition Tips
- Meal Timing: Try intermittent fasting (12:12 or 16:8) for anti-inflammatory benefits.
- Protein: 1.3-1.6g per kg of lean body weight daily.
- Carbs: Focus on complex carbs and aim for 30g fibre/day, limiting sugars to <25g.
- Fats: Choose healthy fats and reduce saturated fats.
- Gut Health: Aim for 30 different plants/week and include fermented foods.
- Alcohol: Limit to <14 units/week.
- Hydration: Drink 1-2L/day; aim for pale straw colour urine.
- Calcium: 1200mg/day preferably through diet
- Plate Ratio: ½ vegetables, ¼ complex carbs, ¼ protein.
Menopause and Supplementation
(if not able to get from food or a nutritional deficiency):
- Omega-3s: 2g/day (combined total of EPA and DHA)
- Vitamin D: 1,000 – 4,000 IU/day with K2.
- Calcium: Balance with K2.
- Iron: If ferritin blood levels <100, take an iron supplement on alternate days, with vitamin C for 3 months.
Consider after discussion with your doctor:
- Creatine: 5g/day (for muscle maintenance)
- Collagen: Limited data (for skin, hair, bone)
- CoEnzyme Q10: 150mg/day: an antioxidant (for heart disease and inflammation)
- Curcumin: 0.5-2g/day (for anti-inflammatory but interacts with eg blood thinners)
- B vitamins: all water soluble, therefore need to be taken regularly
- B12 2.4mcg (especially if vegan, for energy, cognitive function)
- B6: 1.7mg (for mood and energy)
- B7 biotin: 30mcg (for hair and nails)
- Vitamin E: 400IU fat soluble (menopausal symptoms)
- Magnesium: 320-400 mg/daily
- Glycinate (for sleep, mood, muscle relaxation, bones)
- Malate: (for migraines, fibromyalgia, and chronic fatigue syndrome)
- Taurate (for calming, neuroprotection)
- L-threonate (for cognitive function and mood)
- Zinc: 8mg/day (for immune, cognitive, bone)
Menopause and Movement
Why It Matters
Regular movement enhances mental and physical health, balances hormones, and strengthens bones. It is linked with longevity as the more muscle you have the more calories you will burn even at rest.
Exercise Tips for Menopause:
- Daily Activity: Start with a 10-minute walk and aim for 10,000 steps/day.
- Cardio: 150 minutes/week.
- Resistance/strength Training: 2-3 times/week for bone health.
- Balance Training: Daily exercises like yoga or Pilates.
- Exercise Snacks: Incorporate quick activities like taking the stairs.
Menopause and Stress
Why it matters
Stress increases cortisol, heightening the risk of health issues and worsening menopause symptoms.
Tips for Managing Stress
- Sunshine: Morning light boosts serotonin for mood improvement.
- Grounding: Connect with nature to reduce stress.
- Stress-Reducing Activities: Find what suits you—reading, gardening, or yoga.
- Tap into your parasympathetic: 5-10 min/day mindfulness/ breathing/meditation exercises to lower stress long term
Menopause and Sleep
Why It Matters
Grossly underestimated as sleep impacts all the other choices we make. Quality sleep is vital for hormonal balance, weight control and overall health.
Sleeping Tips for Menopause:
- Aim for 7-8 Hours: before midnight
- Cool Room: 18-20 degrees, but warm up with shower/bath before bed
- No Screens: Turn off electronics an hour before bed.
- No Caffeine: After midday
- Consistency: Go to bed and wake up at the same time daily.
- Transition: Dim lights and prepare for sleep 30 min beforehand.
- Morning Light: Exposure to morning light aids nighttime melatonin production.
- Brain Dump: Write down tasks before bed to clear your mind.
- Belly Breathing: Practise deep, slow breaths before sleeping.
DR ELISE DALLAS
BSC, MBCHB, MRCGP, DRCOG
GENERAL PRACTITIONER
Understanding Menopause
Menopause is a natural biological process that marks the end of a woman’s reproductive years. It typically occurs between the ages of 45 and 55, with the average age of onset being around 51.
Perimenopause, often referred to as the “menopausal transition,” is the stage that precedes menopause. It can start several years before menopause and is characterised by hormonal fluctuations and irregular menstrual cycles.
Find out more about our Menopause services by clicking the links below.
At the London General Practice we screen for cancers individually or as part of one of our comprehensive health screens. Our genetic testing cancer panel can also help you understand if you have an increased genetic risk of developing any one of 57 hereditary cancer conditions.
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